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Mediterranean Lentil Soup

Mediterranean Lentil Soup

This Mediterranean Lentil Soup is a hearty and healthy meal that combines lentils, vegetables, and aromatic spices for a satisfying dish.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 cups
Course: EVENING DINNERS
Cuisine: Mediterranean
Calories: 200

Ingredients
  

For the Soup Base
  • 1 cup dried lentils rinse before use for a cleaner taste
  • 1 medium onion diced to add sweetness and depth to the soup
  • 2 medium carrots diced for a touch of natural sweetness
  • 2 stalks celery diced for added crunch and flavor
  • 3 cloves garlic minced to infuse a warm, aromatic essence
For Cooking
  • 2 tablespoons olive oil use extra virgin for a fruitier flavor
  • 1 can diced tomatoes these add acidity and richness to the soup
  • 4 cups vegetable broth choose a low-sodium version for healthier control
For Seasoning
  • 1 teaspoon ground cumin provides a warm, earthy flavor profile
  • 1 teaspoon paprika adds a hint of smokiness to elevate the taste
  • 1 leaf bay leaf enhances the soup with subtle, aromatic notes
  • 2 tablespoons lemon juice fresh juice brightens the entire dish
  • 1 teaspoon salt balances the flavors of the ingredients
  • ½ teaspoon black pepper freshly ground for the best flavor
For Garnish
  • ¼ cup fresh parsley chopped for a pop of color and freshness

Equipment

  • large pot

Method
 

Cooking Steps
  1. Heat a large pot over medium heat and add the olive oil. Allow it to warm up for a minute, releasing its fruity fragrance that will set the stage for this flavorful dish.
  2. Sauté the chopped onion, diced carrots, and celery for about 5-7 minutes, stirring occasionally, until the vegetables become tender and the onion turns translucent.
  3. Add the minced garlic, ground cumin, and paprika. Stir constantly for 1-2 minutes until the garlic is aromatic and the spices bloom.
  4. Incorporate the rinsed lentils, diced tomatoes (with their juice), bay leaf, and vegetable broth into the pot. Stir gently to combine all the ingredients.
  5. Bring the mixture to a boil, then reduce the heat to a gentle simmer. Cover the pot and let it cook for about 25-30 minutes, or until the lentils are tender.
  6. Remove the bay leaf, then season the soup with salt and black pepper according to your taste. Stir well.
  7. Finish by stirring in the fresh lemon juice just before serving.
  8. Garnish each bowl with a sprinkle of fresh parsley and a drizzle of olive oil.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 36gProtein: 10gFat: 4gSaturated Fat: 0.5gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 2gSodium: 300mgPotassium: 650mgFiber: 12gSugar: 3gVitamin A: 2500IUVitamin C: 7mgCalcium: 40mgIron: 3mg

Notes

Serve with crusty bread for a heartier meal. Rinse lentils thoroughly and avoid overcooking vegetables for best texture.

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